10/08/2015

Dark Sky CrossFit – CrossFit

Bench Press

Every 3 minutes, for 18 minutes (6 sets):

Bench Press

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 1 rep @ 93-95%

*Set 5 – 1 rep @ 97-99%

*Set 6 – 1 rep @ 102% or more

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

Dumbbell Weighted Burpees x 3 reps (45lbs/25lbs)

Alternating Dumbbell Rows from the Plank x 5 reps (each arm)

Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat

By kevinbest73

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